11.17.2011
“The Thunderdome”
3RFT:
Squat Snatch 135/95 x15
Double Under 75 reps. No DU’s? 150 singles+15 up/downs per round.
We will spend 20′ working the snatch tech, and 10′ on double under tech beforehand.
Get thee some.
Archive for the ‘Workouts’ Category
11.16.2011
Part 1: Superset!
Bent over dumbbell row x15
Hanging leg raise x15
5 sets.
Part 2: “Boxcutter”
:45 suicide, immediately followed by AMRAP box jump.
4′ rest between efforts, for 4 rounds. Score=total box jumps.
7.14.2011
A. Instructor-led pull up negatives: 3″x5, 5″x5, 8″x5 Rx+: L-pull up
B. DB split squat, 3×12
C. 4 sets on 4′ centers: 25 native box jump, 30/24 inch box.?Rx+: AMRAP 2′, scoring higher than 25 each time.
7.12.2011
Pre: 3 minutes of wheelbarrow walking with your partner, switch every 30 secs.
Team Opener:
Combo death by 10 meters and updowns! Get pumped! Jonathan made this up.
Team Finisher:
A Derek Special. Come in and see.
7.11.2011
Deadlift 5×5
The Bear, 3×15 AFAP @ 1/2 BW, 3′ rest between sets.
The Bear is a barbell complex, totally easy don’t worry about it.
7.9.2011
The Filthy Fifty!
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
7.8.2011
WOD:
Deadlift 5×5, more than last week.
4 intervals of:
Row 250 m
15 speed burpees
Post your 5 rep as well as your fastest and slowest interval.
Warrior Dash – July 17th 2011
http://www.warriordash.com/register2011_washington.php
Warrior Dash is mud-crawling, fire-leaping, extreme run from hell!!! This fierce running series is held on the most challenging and rugged terrain across the globe. Warriors conquer extreme obstacles, push their limits and celebrate with kick-ass music, beer and warrior helmets!
We are planning a CFCdA trip Sunday July 17th for the NOON wave to go to the North Bend run! Let us know if you can attend and we will plan on doing a CF caravan!!! The cost is $50 for the race and whatever you can to chip in for gas. It will be a great way to challenge your body and to have fun with the amazing athletes from CFCdA. If you have questions about the run, click on the link above.
When was the last time you challenged yourself in a fun and DIRTY way???
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